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THE
JOURNAL
Blood, Blisters, Sexism and Pull-ups
There’s no need to rip your hands up in everyday training. Pär Larsson explains
a pull-up technique that might hurt your ego but not your hands.
October 2010
Courtesy of Pär Larsson
By Pär Larsson
“Do No Harm”
—First rule of medicine
I don’t mind calluses. No one particularly cares what my hands look like. I personally don’t care who does more pull-ups
faster than I do in a generic WOD at CrossFit SoCal as long as I’m having fun and getting a good workout consistent
with my goals. I do, however, care if I’m doing a pull-up test for work or a competition—and I really mind if my hands
are bleeding or if pieces of them are missing. Blood makes a mess that eventually has to be cleaned up, and call me a
sissy, but pain hurts.
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Blisters ...
(continued)
Thirteen years of doing pull-ups, rock climbing and being
tested on max consecutive pull-ups for Navy special
programs taught me how to avoid busting up my hands
with a minimum of effort and no fancy gear, gloves or
tape. I don’t want to go off on a rant here, but judging by
the number of CrossFit athletes I see with bloody hands
and ripped blisters, plenty of people can learn from my
mistakes, and this might be something worth watching
for if you’re a trainer.
upper-body strength. Anorexic-looking teenage role
models also contribute to young girls in general not
wanting to be strong or able to do basic fitness exercises.
Some of those same people later discover CrossFit and the
fun of being able to do pull-ups, and they go hog wild on
the WODs and rip their hands to pieces.
Training
People who don’t have a history of upper-body strength
training or rock climbing are at comparatively greater
risk for palm injuries when they start getting into CrossFit
more seriously They get excited about newfound strength
and skills, and their consecutive and cumulative pull-up
numbers per day or week increase dramatically. Part of this
is due to a sexist society at large that discourages young
girls in particular and regular people/cubicle-dwellers
in general from climbing trees and rocks or developing
Public Domain
Courtesy of Pär Larsson
The bones of the hand. Keeping your metacarpals
and proximal phalanges in line during pull-ups
can prevent hand tears.
Your “no-tear” training grip.
For training purposes when doing pull-ups, keep your
metacarpals in line with your proximal phalanges; i.e.,
your hand bones and the first bones in your fingers.
This sucks because it’s harder to do pull-ups with your
center of gravity an inch lower, and it takes more finger/
forearm strength. The first week or two or five, you might
have to go back to using a band sometimes, or doing
jumping pull-ups on a box, or using an easier band. I
understand this might hurt your pride, your ego and
your self-esteem like it did mine, but as long as I get the
workout I need I see no need to care much if I beat my
friends in an everyday training environment. At least I
don’t care as much compared to when my job or future
career in the military is on the line. Plus, I don’t have
to worry about caring for ripped and bleeding hands.
Go rock climbing a few times and you’ll learn a ton (I did)
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Blisters ...
(continued)
about the 10 million ways you can use a handhold. This
“training grip” eliminates tons of friction on the top inside
of your palm muscles and skin, which is what causes the
ubiquitous blisters there. Rock-climbing bonus: the sport
can also teach you how to get yourself and your friends
out of a canyon when a thunderstorm rolls in and people
start getting scared.
Business
For competition or tests (i.e., business purposes), you rock
out with a full grip, surprising all your friends and making
your competition cry. This is the grip the vast majority
of people unfortunately use on a regular basis, as it puts
your center of gravity as high as possible relative to the
bar, gives you maximum grip strength and also regrettably
leads to blisters, blood, bomb craters/gunshot wounds in
your hands and a usually false sense of badassness.
Courtesy of Pär Larsson
Don’t use this grip unless it really, really matters that day
how many consecutive pull-ups you do. This approach
would be best for:
•
Competition.
•
Various military/fire-rescue/police physical tests.
•
When you’re running from the mob/cops/mafia/
werewolves/someone’s angry husband/your ex-wife
and need to clear a few high fences quickly.
•
When you want to impress someone.
The training grip in action.
In those cases, do what you have to do, and when the
blisters rip … well, suck it up, buttercup.
Courtesy of Pär Larsson
“In the long term we are all dead.”
— John Maynard Keynes
The “business grip” for all-out pulling.
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(continued)
Courtesy of Pär Larsson
Blisters ...
The shirt is full of wisdom. Bloody hands and missed wokrouts are not part of smart training.
Counter-Arguments
“Easy for you to say! You can actually do pull-ups
handing from your fingers, you condescending jackass.”
But I was not always able to do this. I sucked at it for years,
then started climbing and figured it out. Just trying to help.
“Train like you fight and fight like you train. Hoo-yah!
Ooh-rah!”
Feel free to always use live ammo in training. Feel free
to beat me in the WOD every day. Feel free to always go
100 percent in training so you’re tired and all beat to hell
when they bang on the door at 0200 and tell you to get
in your wet wetsuit in the middle of winter to get guys
out from underneath our own frickin’ submarine in 10-foot
seas. Feel free go for that one-rep max every day at the
gym, especially the week before the CrossFit Games or
before the big job interview/vacation/deployment. While
you’re doing that, I’ll be the old guy in the corner with
an emphasis on having fun, safety and constant mission
readiness.
“I heard about this one guy who does this thing and never
rips his hands.”
I heard the moon is made of cheese.
“But for chest-to-bar pull-ups, I’m not gonna be able to
hang from my fingers.” —CrossFit SoCal athlete.
You might not be able to, or to do as many as you’re used
to right now, but you can work up to it. Once you’ve done
that, you no longer have to worry about bleeding palms
or putting on gloves, and you will have much better grip
strength plus the option to make your pull-ups marginally
easier on tests or in competitions whenever you feel like it.
Pull-ups
Pull-ups are by far the biggest culprit when it comes to
ripping hands in a CrossFit environment. Your ego is
guaranteed to take a bit of a hit while learning how to save
your palms from blisters and blood, and your workout
partners may make fun of you for not being able to do as
many as you usually do or having to use a band or box
while your grip and forearm strength gradually adapt to
the increased workload in your regular everyday WODs.
Kettlebell Swings
Kettlebell swings can occasionally cause blister issues and
palm injuries. The same principles as for the pull-up grip
apply, with the added concern that you absolutely cannot
allow that load to slip away from you in mid-swing (or
overhead) if people or kids are running around. You want
the fingers to do most of the gripping, with the top “meaty”
part of your palm doing as little rolling/rubbing/moving as
possible. This involves your fingers making contact with
the handle first, then sliding down toward the kettlebell so
that your palm is just barely touching the handle.
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Blisters ...
(continued)
Olympic Lifts and Deadlifts
These lifts have their own grip requirements beyond the
scope of this article (see the CrossFit Journal article Learning
the Olympic Lifts: The Grip), and few of us have the kind
of grip strength to allow us to deadlift normal WOD loads
with our fingers only. You can still pay attention to how
that top meaty part in your palm is contributing to your
overall grip, though. As long as it’s not being doubled over
by the force of the bar pressing into your palm and then
sliding toward the fingers, your palm should be all right
even when doing fast, medium-heavy lifts for time.
Caveat: WODs that include “deadlifts for time” or similar
moves at a significant percentage of your maximum load
capacity will jar your grip and can easily rip blisters. You
should pay attention to all things equally, but this is one
of those things you should pay attention to more equally
than others if you have pre-existing blisters/calluses and
don’t feel like dealing with bleeding hands that day.
Weighted Pull-Ups
Weighted pull-ups are generally the bane of blistered
hands. Witness Amy H. of CrossFit Salem, who did Murph
with a 40-lb. weight vest at a Globo Gym. The Globo Gym
people freaked out when they saw the blood. The results
of Amy’s workout are featured on the cover of this article.
Gloves, Leather Grips, Etc.
Newgrip.com, American-gymnast.com and Ragefitness.
com sell some excellent solutions for those days when
you want to really max out on pull-ups and save your
palms at the same time. Your gym-mates might giggle a
bit, call you Sally and tell you to put the handbag down,
but if you’re ripping out a set of 20 weight-vested pull-ups
on the morning of your wedding, then you’re OK in my
book. For more details on purpose-made gear, how to
tape your hands if needed and also on how to deal with
hand wounds once you do have them, see gymnastics
and CrossFit coach Phil Savage’s excellent CrossFit Journal
article from 2008, Hand Rips: Causes, Treatments and
Preventions.
Courtesy of Pär Larsson
“Dyno pull-ups” count as stupid CrossFit tricks and find
the athlete completely letting go of the bar and either
reconnecting with the same or another bar, either above
or below, with the same or a new grip style. (The Swedish
Special variety: do a normal palms-forward pull-up, let go
completely at the top and catch in a reverse chin-up grip
before you hit the ground or anything else, then repeat
and switch. This is not recommended for people with
elbow/shoulder/wrist issues or who aren’t already very
bored with regular pull-ups.) For these types of exercises,
as well as muscle-ups and weighted pull-ups, you’re
generally SOL as far as saving your palms. Even thinking
about doing something like this should tell you to watch
out and be careful, no matter how BA everyone in the gym
thinks you are. Caveat athlete.
Does this make you cool? Perhaps, but it also means you can’t train for a few days.
By altering your grip, you might be able to bypass the blood.
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Blisters ...
(continued)
Courtesy of Pär Larsson
Have fun in the shower, dude.
Calluses
Courtesy of Pär Larsson
Calluses aren’t necessarily a bad thing. You can file them
down with a small file or a pumice stone, which may very
well be a good idea if you happen to have significant
calluses and a big competition or test coming up where
you know you’ll be placing an unusual and disproportionate demand on your palms. Less bloodstains on your
clothes and other people’s equipment is generally a good
thing and leads to people not considering you a crazy cult
member/endorphin addict.
The middle ground between training and business grips.
Other Grip Techniques
There exists a middle ground between the training and
business grips, with the distal thumb phalange supporting
your fingers on top of bar, which might require you to
slightly cup your hand so that your middle knuckle is
actually raised off the bar.
This grip will give you calluses and/or blisters if you use
it as your normal training grip. It’s also a bit harder to
achieve, but it gives you a more secure grip that puts your
center of gravity almost as high as the business grip while
still somewhat lowering the risk of injury to your palms.
Experimentation in a safe environment is highly recommended. Just make sure that the top, meaty part of your
palm isn’t rolled against your fingers but pushed down
towards your wrist as much as possible. Don’t experiment
on the side of a cliff unless you’re roped up, please. Also
don’t do pull-ups hanging off the outside of a merchantmarine vessel underway in the Persian Gulf (long story).
So where’s the sexism part? That was the part about a sexist
society at large not encouraging young girls growing up
to do anything that develops upper-body strength or
climbing trees, rocks or buildings. Not to mention the
idiotic prevailing stick-thin-and-weak female beauty ideal.
Or you could accuse me of sexism when I say the vast
majority of ripped hands I see in CrossFit gyms belong to
otherwise smart women who just got carried away when
they got good at pull-ups and discovered it’s fun and cool
to be strong. Plus it let me put the word sex in the title to
grab your attention.
Murph happens. Accidents happen and can become
funny Facebook profile pictures that your “normal” friends
are guaranteed to ooh and aah over. But there’s no real
need to rip your hands apart in a training environment. Of
course, that’s just my opinion. I could be wrong.
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Copyright © 2010 CrossFit, Inc. All Rights Reserved.
CrossFit is a registered trademark ® of CrossFit, Inc.
Subscription info at http://journal.crossfit.com
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(continued)
Courtesy of Pär Larsson
Blisters ...
Give the author’s techniques a try and this carnage
might be a thing of the past.
“Don’t mess yourself up worse than you were
before you started.”
—First rule of working out with Pär
Courtesy of Pär Larsson
About the Author
Pär Larsson is a Level 1 CrossFit trainer and recovering
Ironman triathlete who has been Ironman-free for almost two
years with the loving support of his friends. He’s afraid of deep,
dark water and became a Navy deep-sea diver/2,000-foot
atmospheric dive-suit pilot. He’s also afraid of heights and so
he naturally became a rock climber. He’s currently addicted to
cookies and drives past five other CrossFit gyms every day to
get to CrossFit SoCal.
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